federer_nadal
Professional
Hey guys, recently I have been on a strict diet and workout plan to lose some weight and get fit. I have lost 14kg so far but am looking to lose more. I currently sit at 105kg.
First of all instead of using a timer my time intervals are song durations. Second, all sit ups/crunches are done on this:
My weekly workout plan is as follows:
Monday:
-Skip for 6 songs (30 crunches using above bench between each song, skipping is at a decent pace for 1/3 of the song, up the pace to maximum for about a minute and then the rest is back to the decent pace)
-3 sets of the following routine:
20x medicine ball pushups
20x squats
20x medicine ball lunges
10x burpees
45 second rest to change song and repeat
-Roughly half an hour to 45 minutes of bag and pad work.
Tuesday:
-Boxing training at gym, usually consists of the same skipping warmup as monday, heavy bag and floor to ceiling ball work, couple of 2 round spas, pad work and other various exercises.
Wednesday:
- 2km warm up run
- Skip for 5 songs with 30 crunches inbetween*
-3 sets of the following routine:
20x medicine ball pushups
20x squats
20x medicine ball lunges
10x burpees
45 second rest to change song and repeat
-Roughly half an hour to 45 minutes of bag and pad work.
Thursday:
-Boxing lesson again, follows similar format to tuesday
Friday:
-Skip six songs with crunches inbetween*
- Various push ups and other exercises
-30 mins of boxing.
(This is usually a quicker workout with less intensity)
Saturday and Sunday:
If I have time or no sport on, will usually do the same skipping routine and possibly some bag work. Usually light training as I use these days to rest.
*All skipping loosely follows the HIIT format, mixing up between normal pace and full pace. Medicine ball is 4.5kg.
I have been working hard to eat healthy foods all the time. Snacking on almonds if hungry, drinking primarily water (and the occasional brew or 10 on the weekend
) Have been getting a caloric deficit I think as I have been seeing some very good results in the 2 weeks that I have been doing this. So please if you have an input feel free to chime in. Thanks heaps.
Also, I try to hit once or twice a week during the winter (now) but as I live in a small town no one really likes to hit outside of the season. Play 5-4 times a week in the season.
First of all instead of using a timer my time intervals are song durations. Second, all sit ups/crunches are done on this:
My weekly workout plan is as follows:
Monday:
-Skip for 6 songs (30 crunches using above bench between each song, skipping is at a decent pace for 1/3 of the song, up the pace to maximum for about a minute and then the rest is back to the decent pace)
-3 sets of the following routine:
20x medicine ball pushups
20x squats
20x medicine ball lunges
10x burpees
45 second rest to change song and repeat
-Roughly half an hour to 45 minutes of bag and pad work.
Tuesday:
-Boxing training at gym, usually consists of the same skipping warmup as monday, heavy bag and floor to ceiling ball work, couple of 2 round spas, pad work and other various exercises.
Wednesday:
- 2km warm up run
- Skip for 5 songs with 30 crunches inbetween*
-3 sets of the following routine:
20x medicine ball pushups
20x squats
20x medicine ball lunges
10x burpees
45 second rest to change song and repeat
-Roughly half an hour to 45 minutes of bag and pad work.
Thursday:
-Boxing lesson again, follows similar format to tuesday
Friday:
-Skip six songs with crunches inbetween*
- Various push ups and other exercises
-30 mins of boxing.
(This is usually a quicker workout with less intensity)
Saturday and Sunday:
If I have time or no sport on, will usually do the same skipping routine and possibly some bag work. Usually light training as I use these days to rest.
*All skipping loosely follows the HIIT format, mixing up between normal pace and full pace. Medicine ball is 4.5kg.
I have been working hard to eat healthy foods all the time. Snacking on almonds if hungry, drinking primarily water (and the occasional brew or 10 on the weekend
) Have been getting a caloric deficit I think as I have been seeing some very good results in the 2 weeks that I have been doing this. So please if you have an input feel free to chime in. Thanks heaps.Also, I try to hit once or twice a week during the winter (now) but as I live in a small town no one really likes to hit outside of the season. Play 5-4 times a week in the season.
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